Monday, 1 July 2013

WARM UP (15 minutes or less; select movement appropriate to skill level)
• 5 sets:
1) Strict Pull Ups x 5 (add weight, if able)
• 3 sets:
4) Tuck L-Sit on Rings x 10 seconds

5) Back Extensions x 10

BEGINNER GYMNASTICS
EMOM for 7 minutes

3 Kick Up to Hand/Head Stand

or
3 Negative Handstand Push Ups

or
Practice Getting Inverted

INTERMEDIATE GYMNASTICS
1 Muscle Up
 (or Muscle Up progression)
2 Strict Hand Stand Push Ups

2 Consecutive Muscle Ups

4 Strict Hand Stand Push Ups

3 Consecutive Muscle Ups

8 Strict Hand Stand Push Ups

CONDITIONING
3 Rounds For Time:
400m
 Run
1 ascent,
15 Rope Climb
15 Burpees

1 ascent, 15 Rope Climb

• If you don't have a rope, or haven't developed your Rope Climb, substitute 4 Strict Pull Ups + 4 Knees-to-Elbows + 4 Air Squats for EACH ascent.  Post time to comments.